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Gymnastics Warm Up
10 Minutes, Alternating:
Chest to Bar Pull Ups
Freestanding Handstands/Handstand Walks

Skill
7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.

Conditioning

14 Thrusters 52.5Kg
15 HR Pushups
10 Thrusters
15 HR Pushups
6 Thrusters
15 HR Pushups

10 Habits to Live A Less Stressful Life – Leo Babauta
The Missing Link: Movement as a Skill – Kelly Starrett